Mileage for the Year 2010
1000 miles
Mileage for the week 5/22- 5/28
92 miles
5/28
20 miles
Took off from hotel at 5:30am to beat the heat. Carried a bottle of water with me to drop off at mile 5 so I'd have it at the 15 mile mark. Followed the Honolulu Marathon course and took a gu at the 10 mile mark. I struggled a little. Warmer than usual. 90 mile week and little rest on this trip. I was hitting low 6min. pace the last 5 miles though. Good effort.
5/27
10 miles
Another great run in the land of paradise! Ran to the freeway and back.
5/26
10 miles (8 X 100m stirders)
Great run this morning at 6am. I love running on this island. A little tired from chaperoning the kids until 10:30pm last night.
5/25
18 miles (15am/3+pm)
Had a great run this morning on the Honolulu Marathon course. First few miles were dark and it was raining. Felt so good. Spent the day snorkeling, but the evening workout was just going up and down Diamond Head.
5/24
13 miles (6 x 1200m @ 5K pace w/ 2min. rest)
Took off from hotel and headed toward Diamond Head. I warmed up for 30 min. then began the intervals. I didn't have a track to run on, so I went by effort and ran what I thought was 5K pace for 4 minutes (so probably a little longer than 1200m.) I felt pretty good and under control. When I was done with intervals I still have 25+ minutes of running to get back to hotel. I had no water, so I was defintely feeling it on the way back.
5/23
8 miles- easy
Only had time for 8 easy miles this morning. Off to Hawaii!!!!
5/22
11 miles (6am/5pm)
Nice and easy today. Felt good though. Leave for Hawaii tomorrow!
March 15th- March 21st
Mileage for the Year 2010
908 miles
Mileage for the week 3/15- 3/21
90 miles
3/21
20 miles
Had a great run today! Took off from the Dome and ran to the Totem and back. I averaged 6:35 pace and it was easy. Roads were dry too!
3/20
8 miles
Nice and super easy this morning on the treadmill before wresting tournament.
3/19
16 miles (4am/12pm w/ 10K PR of 33:23)
Ran an easy 4 miles this morning during lunch. 10K went great tonight at the dome. I did an easy 2 mile+ warm up with some striders. Some fast UAA guys showed up too. David Kipligat ran 30:48 and Jake Parisen was low 31 min. I'm pleased with my time. It was a 30 sec. PR and I felt pretty comfortable for most of the race. Here are my splits:
mile 1: 5:17
mile 2: 5:24
mile 3: 5:22
mile 4: 5:23
mile 5: 5:22
mile 6: 5:18
last .2: 1:13
Overall: 33:23
4 mile cool down at the end and was tired. Good day!
3/18
6 miles
Nice and easy on the treadmill at school. 10K time trial at the dome tomorrow night.
3/17
14 miles
I ran my hilly Boston route today. Legs felt tired though, plus I didn't enjoy running in soft snow, slush, and ice. Also the dry sections in ice bugs wasn't fun. Glad I got it done though.
3/16
14 miles (5am/9pm- 8X800m @ 5K pace w/90 sec. rest)
Took it nice and easy during lunch on the treadmill at school. Was going to do the evening workout at the dome for my 800's, but got kicked out because ASD had the dome until 6pm. Ended up driving home and doing the workout on the treadmill. Good effort and felt strong.
3/15
11 miles (6am/5pm)
A couple of easy recovery paced runs on the treadmill. Took it really easy after yesterday's effort.
908 miles
Mileage for the week 3/15- 3/21
90 miles
3/21
20 miles
Had a great run today! Took off from the Dome and ran to the Totem and back. I averaged 6:35 pace and it was easy. Roads were dry too!
3/20
8 miles
Nice and super easy this morning on the treadmill before wresting tournament.
3/19
16 miles (4am/12pm w/ 10K PR of 33:23)
Ran an easy 4 miles this morning during lunch. 10K went great tonight at the dome. I did an easy 2 mile+ warm up with some striders. Some fast UAA guys showed up too. David Kipligat ran 30:48 and Jake Parisen was low 31 min. I'm pleased with my time. It was a 30 sec. PR and I felt pretty comfortable for most of the race. Here are my splits:
mile 1: 5:17
mile 2: 5:24
mile 3: 5:22
mile 4: 5:23
mile 5: 5:22
mile 6: 5:18
last .2: 1:13
Overall: 33:23
4 mile cool down at the end and was tired. Good day!
3/18
6 miles
Nice and easy on the treadmill at school. 10K time trial at the dome tomorrow night.
3/17
14 miles
I ran my hilly Boston route today. Legs felt tired though, plus I didn't enjoy running in soft snow, slush, and ice. Also the dry sections in ice bugs wasn't fun. Glad I got it done though.
3/16
14 miles (5am/9pm- 8X800m @ 5K pace w/90 sec. rest)
Took it nice and easy during lunch on the treadmill at school. Was going to do the evening workout at the dome for my 800's, but got kicked out because ASD had the dome until 6pm. Ended up driving home and doing the workout on the treadmill. Good effort and felt strong.
3/15
11 miles (6am/5pm)
A couple of easy recovery paced runs on the treadmill. Took it really easy after yesterday's effort.
March 8th- March 14th
Mileage for the Year 2010
818 miles
Mileage for the week 3/8- 3/14
80 miles
3/14
20 miles (15 @ Marathon pace)
3 mile warm-up @ 7:30 pace
mile 1: 5:52
mile 2: 5:52
mile 3: 5:52
mile 4: 5:52
mile 5: 5:52
mile 6: 5:52
mile 7: 5:52
mile 8: 5:52
mile 9: 5:52
mile 10: 5:52
mile 11: 5:49
mile 12: 5:46
mile 13: 5:42
mile 14: 5:39
mile 15: 5:36
2 mile cool down @ 7:08 pace
Glad I got this quality workout done. Even though I was sick for most of the week, I came out of the week feeling strong again. 5 more weeks until Boston!
3/13
8 miles
Ran to Dearmoun and back with extra loop. Nice and sunny outside but a little cool still. Felt good to run outstide and kept the pace nice and easy. Big workout tomorrow.
3/12
12 miles (6am/6pm)
First run was outside to Huffman and back w/ extra loop. Kept it easy! Nice to be outside though. Evening run was super easy on the mille. Health is almost back to normal.
3/11
18 miles (15a/3pm)
Had to run on the treadmill today, because I had nobody to watch taelynn. I felt really good. Kind of a progressive run today. Started at 7:30 pace for first mile and dropped it down to 6:07 pace at the end.
3/10
12 miles (6am/6pm)
A couple of super easy runs today on the treadmill. Feel a lot better than yesterday, but kept it easy. Hopefully get back on track in the next couple of days.
3/9
Off- Sick!
Chest and throat burn and can't stop coughing.
3/8
10 miles (6am/4pm)
A couple easy recovery runs. Pretty sick right now. Throat and chest burns a little while running. It's spring break, so I'm trying to lay around. Need to get rid of this. Was hoping for a solid week of training without having to work.
818 miles
Mileage for the week 3/8- 3/14
80 miles
3/14
20 miles (15 @ Marathon pace)
3 mile warm-up @ 7:30 pace
mile 1: 5:52
mile 2: 5:52
mile 3: 5:52
mile 4: 5:52
mile 5: 5:52
mile 6: 5:52
mile 7: 5:52
mile 8: 5:52
mile 9: 5:52
mile 10: 5:52
mile 11: 5:49
mile 12: 5:46
mile 13: 5:42
mile 14: 5:39
mile 15: 5:36
2 mile cool down @ 7:08 pace
Glad I got this quality workout done. Even though I was sick for most of the week, I came out of the week feeling strong again. 5 more weeks until Boston!
3/13
8 miles
Ran to Dearmoun and back with extra loop. Nice and sunny outside but a little cool still. Felt good to run outstide and kept the pace nice and easy. Big workout tomorrow.
3/12
12 miles (6am/6pm)
First run was outside to Huffman and back w/ extra loop. Kept it easy! Nice to be outside though. Evening run was super easy on the mille. Health is almost back to normal.
3/11
18 miles (15a/3pm)
Had to run on the treadmill today, because I had nobody to watch taelynn. I felt really good. Kind of a progressive run today. Started at 7:30 pace for first mile and dropped it down to 6:07 pace at the end.
3/10
12 miles (6am/6pm)
A couple of super easy runs today on the treadmill. Feel a lot better than yesterday, but kept it easy. Hopefully get back on track in the next couple of days.
3/9
Off- Sick!
Chest and throat burn and can't stop coughing.
3/8
10 miles (6am/4pm)
A couple easy recovery runs. Pretty sick right now. Throat and chest burns a little while running. It's spring break, so I'm trying to lay around. Need to get rid of this. Was hoping for a solid week of training without having to work.
March 1st- March 7th
Mileage for the Year 2010
738 miles
Mileage for the week 3/1- 3/7
75 miles
3/7
18 miles
Well, I'm officially sick. Ran my boston route and finished up with 6 miles on the treadmill. Throat burns a little while running. Feel run down too.
3/6
12 miles
10K "Time Trial"- 33:52
Time trial went good today, despite the chest cold I developed. I think I'm in 33:30 shape, but the last couple of weeks caught up to me. The last 2 miles were tough for me. Here are my splits:
mile 1: 5:26
mile 2: 5:25
mile 3: 5:22
mile 4: 5:25
mile 5: 5:32
mile 6: 5:29
last .2: 1:17
Overall: 33:52 10K- PR
3/5
6 miles- recovery pace
Ran easy on the treadmill to get ready for tomorrow's 10K "Time Trial"
3/4
8 mile w/ 6 X 100m striders
Didn't have the greatest run today. Ran to Dearmoun and back with extra loop. Legs felt pretty tired and my right hip flexor was acting up.
3/3
9 miles (5 X 800m @ 5K pace w/ 90sec rest)
Ran at the dome. 3 mile warm-up with some strides. 800's went good, maybe a little fast @ 2:30-2:31. Felt fully recovered though after 90 sec. 3 1/2 mile cool down. Good workout.
3/2
15 miles
Ran my boston prep course and last 3 on treadmill. Feeling really fit, but legs are a little tired.
3/1
7 miles- recovery
Nice and super easy on the mille.
738 miles
Mileage for the week 3/1- 3/7
75 miles
3/7
18 miles
Well, I'm officially sick. Ran my boston route and finished up with 6 miles on the treadmill. Throat burns a little while running. Feel run down too.
3/6
12 miles
10K "Time Trial"- 33:52
Time trial went good today, despite the chest cold I developed. I think I'm in 33:30 shape, but the last couple of weeks caught up to me. The last 2 miles were tough for me. Here are my splits:
mile 1: 5:26
mile 2: 5:25
mile 3: 5:22
mile 4: 5:25
mile 5: 5:32
mile 6: 5:29
last .2: 1:17
Overall: 33:52 10K- PR
3/5
6 miles- recovery pace
Ran easy on the treadmill to get ready for tomorrow's 10K "Time Trial"
3/4
8 mile w/ 6 X 100m striders
Didn't have the greatest run today. Ran to Dearmoun and back with extra loop. Legs felt pretty tired and my right hip flexor was acting up.
3/3
9 miles (5 X 800m @ 5K pace w/ 90sec rest)
Ran at the dome. 3 mile warm-up with some strides. 800's went good, maybe a little fast @ 2:30-2:31. Felt fully recovered though after 90 sec. 3 1/2 mile cool down. Good workout.
3/2
15 miles
Ran my boston prep course and last 3 on treadmill. Feeling really fit, but legs are a little tired.
3/1
7 miles- recovery
Nice and super easy on the mille.
February 22nd- February 28th
Mileage for the year 2010
663 miles
Mileage for the week 2/22- 2/28
80 miles
2/28
24 miles
Drove back from fairbanks today after a long weekend. My run went great though. I ran the first 12 on my hilly boston route and the last 12 on the treadmill. I progressively got faster and my last few miles were 5:52 pace. Felt great running though, but tired from the whole week.
2/27
8 miles
Ran at the AK club in Fairbanks.
2/26
12 miles (6 @ Tempo- 5:42, 5:39, 5:36, 5:33, 5:30, 5:30)
3 mile warm-up
6 @ tempo
2 mile cool down
Had to squeeze it in at the AK club in fairbanks. I felt strong, but feeling a little overwhelmed from the busy week.
2/25
Off
Broke my 60 consecutive days of running streak. I didn't want too, but really had no choice. A late night from the city wrestling tournament the night before. Had to work 1/2 day and then drove to fairbanks to make weigh-ins at 6:30pm. Took the kids out to eat and had to get to bed to get everyone ready for touranment. In the big scheme of things, it doesn't hurt my training at all. Probably good to rest anyway. Workouts are more important than just runs anyways.
2/24
15 miles
Had a great run today. Ran my Boston loop again and added 3 on the treadmill to make 15 miles. I'm getting strong with the hills by running this loop as much as I can before Boston. My junior high wrestling team did an outstanding job today winning the City Championship in Anchorage!!!
2/23
10 miles- recovery pace (6am/4pm)
Ran at lunch again and then at 8:45pm because the city tournament day 1 finished at 8pm. Very tired. Gotta be tough this week.
2/22
10 miles- recovery pace (6am/4pm)
Tried out the new treadmill at school at lunch and it worked good. Wasn't able to get my 2nd run in until 7:30pm because of Jr. High seeding meeting.
663 miles
Mileage for the week 2/22- 2/28
80 miles
2/28
24 miles
Drove back from fairbanks today after a long weekend. My run went great though. I ran the first 12 on my hilly boston route and the last 12 on the treadmill. I progressively got faster and my last few miles were 5:52 pace. Felt great running though, but tired from the whole week.
2/27
8 miles
Ran at the AK club in Fairbanks.
2/26
12 miles (6 @ Tempo- 5:42, 5:39, 5:36, 5:33, 5:30, 5:30)
3 mile warm-up
6 @ tempo
2 mile cool down
Had to squeeze it in at the AK club in fairbanks. I felt strong, but feeling a little overwhelmed from the busy week.
2/25
Off
Broke my 60 consecutive days of running streak. I didn't want too, but really had no choice. A late night from the city wrestling tournament the night before. Had to work 1/2 day and then drove to fairbanks to make weigh-ins at 6:30pm. Took the kids out to eat and had to get to bed to get everyone ready for touranment. In the big scheme of things, it doesn't hurt my training at all. Probably good to rest anyway. Workouts are more important than just runs anyways.
2/24
15 miles
Had a great run today. Ran my Boston loop again and added 3 on the treadmill to make 15 miles. I'm getting strong with the hills by running this loop as much as I can before Boston. My junior high wrestling team did an outstanding job today winning the City Championship in Anchorage!!!
2/23
10 miles- recovery pace (6am/4pm)
Ran at lunch again and then at 8:45pm because the city tournament day 1 finished at 8pm. Very tired. Gotta be tough this week.
2/22
10 miles- recovery pace (6am/4pm)
Tried out the new treadmill at school at lunch and it worked good. Wasn't able to get my 2nd run in until 7:30pm because of Jr. High seeding meeting.
February 15th- February 21st
Mileage for the Year 2010
583 miles
Mileage for the week 2/15- 2/21
76 miles
2/21
16 miles
Felt awesome today. I ran the hilly Boston route and then finished up with 4 on the treadmill. I was right around 6 min. pace at the end. I've got a big mileage week coming up and I'm going to be super busy. Time management will be huge.
2/20
8 miles (10 x 100m striders)
8 miles on the treadmill this morning before wrestling practice. Still yucky outside.
2/19
15 miles (11am/4pm)
Good run today in the am. I progressively got faster during the run and finished it around 6:24 pace. Ran on the mille because the temps are above 40 and it was a mess outside. Easy 4 recovery after wrestling. Feeling great during this cut back week.
2/18
10 miles- recovery (6am/4pm)
A couple of easy recovery runs on the treadmill. Wasn't planning on doing the 2nd run today, but the wrestling meet got finished early.
2/17
8 miles (5 X 800m @ 5K pace w/ 90sec. rest)
It was nice to go a little faster for a change. Felt really strong and comfortable for 5K pace. Ran at the dome.
3 mile warm-up
5 X 800m w/ 90sec. rest
2.5 mile cool down.
2/16
9 miles- General Aerobic
Had to get up at 5am to get my run in today. Busy after school. It's tough to get started, but I felt pretty good. Nice to have it done early.
2/15
10 miles- recovery pace (6am/4pm)
A couple of super easy slow paced runs today. Felt great in the pm run. These recovery runs are better than complete rest. I like it.
583 miles
Mileage for the week 2/15- 2/21
76 miles
2/21
16 miles
Felt awesome today. I ran the hilly Boston route and then finished up with 4 on the treadmill. I was right around 6 min. pace at the end. I've got a big mileage week coming up and I'm going to be super busy. Time management will be huge.
2/20
8 miles (10 x 100m striders)
8 miles on the treadmill this morning before wrestling practice. Still yucky outside.
2/19
15 miles (11am/4pm)
Good run today in the am. I progressively got faster during the run and finished it around 6:24 pace. Ran on the mille because the temps are above 40 and it was a mess outside. Easy 4 recovery after wrestling. Feeling great during this cut back week.
2/18
10 miles- recovery (6am/4pm)
A couple of easy recovery runs on the treadmill. Wasn't planning on doing the 2nd run today, but the wrestling meet got finished early.
2/17
8 miles (5 X 800m @ 5K pace w/ 90sec. rest)
It was nice to go a little faster for a change. Felt really strong and comfortable for 5K pace. Ran at the dome.
3 mile warm-up
5 X 800m w/ 90sec. rest
2.5 mile cool down.
2/16
9 miles- General Aerobic
Had to get up at 5am to get my run in today. Busy after school. It's tough to get started, but I felt pretty good. Nice to have it done early.
2/15
10 miles- recovery pace (6am/4pm)
A couple of super easy slow paced runs today. Felt great in the pm run. These recovery runs are better than complete rest. I like it.
February 8th- February 14th
Mileage for the Year 2010
507 miles
Mileage for the week 2/8- 2/14
90 miles
2/14
18 miles (12 @ Marathon pace)
3 mile warm-up
12 miles at MP (First 7 @ 5:52, last 5 @ 5:49)
3 mile cool-down
Had a quality workout today and I'm excited at my fitness level right now. Felt good with the pace and would've picked it up a little the last few miles, but was fighting a little side ache. Felt good and under control.
2/13
9 miles (8 X 100m Striders)
Ran an easy 9 miles at recovery pace with some striders thrown in. Felt great. Anxious for tomorrow's workout. I want to see what kind of shape I'm in.
2/12
17 miles (13am/4pm)
Great run today. Ran my hilly Boston route and added a mile at the end. I ran Huffman hill hard and was running at a good clip the 2nd half of run. I'm feeling pretty strong. 4 easy recovery miles in the evening.
2/11
6 miles- recovery
Was able to just get one run in today at an easy pace. Had a wrestling meet in the evening.
2/10
10 miles- recovery (6am/4pm)
Another couple of easy recovery paced miles on the treadmill.
2/9
20 miles (15am/5pm)
First workout today went good. I did the first 8 miles outside and finished up on the treadmill. Progressively got faster and my last mile was at 6:35 pace. Did the last workout on the mille after practice. Kept it at an easy recover pace.
2/8
10 miles- recovery (6am/4pm)
Still sick, but managed a couple of super easy runs today.
507 miles
Mileage for the week 2/8- 2/14
90 miles
2/14
18 miles (12 @ Marathon pace)
3 mile warm-up
12 miles at MP (First 7 @ 5:52, last 5 @ 5:49)
3 mile cool-down
Had a quality workout today and I'm excited at my fitness level right now. Felt good with the pace and would've picked it up a little the last few miles, but was fighting a little side ache. Felt good and under control.
2/13
9 miles (8 X 100m Striders)
Ran an easy 9 miles at recovery pace with some striders thrown in. Felt great. Anxious for tomorrow's workout. I want to see what kind of shape I'm in.
2/12
17 miles (13am/4pm)
Great run today. Ran my hilly Boston route and added a mile at the end. I ran Huffman hill hard and was running at a good clip the 2nd half of run. I'm feeling pretty strong. 4 easy recovery miles in the evening.
2/11
6 miles- recovery
Was able to just get one run in today at an easy pace. Had a wrestling meet in the evening.
2/10
10 miles- recovery (6am/4pm)
Another couple of easy recovery paced miles on the treadmill.
2/9
20 miles (15am/5pm)
First workout today went good. I did the first 8 miles outside and finished up on the treadmill. Progressively got faster and my last mile was at 6:35 pace. Did the last workout on the mille after practice. Kept it at an easy recover pace.
2/8
10 miles- recovery (6am/4pm)
Still sick, but managed a couple of super easy runs today.
Subscribe to:
Posts (Atom)
About Me
- Tom Ritchie
- Anchorage, Alaska, United States
- Age- 41 Occupation- Phy Ed/Athletic Director/Wrestling Coach @ South Anchorage High School